In the Midwest we think of "in season" as solely those few late spring to early fall months. We often forget that a whole array of wonderful tropical fruits are in season when there are snow, ice and cold winds outside our windows.
Kiwi, pineapple, mangos, papaya, star fruit, dragon fruit, oranges, clementines and cara cara are some of the most popular varieties. These tropical fruits are great options not only for their great flavors when eaten raw but also for their versatility in recipes. Include tropical fruits in vinaigrettes, salads and desserts for a fresh twist on old recipes.
On top of their versatility in recipes, these tropical fruits are packed full of healthy nutrients! And not the just the common nutrients like vitamin C that we hear about each year, but also the not so common.
Did you know that a single serving of kiwi has more potassium than a whole banana? Think of potassium as the electrical signal that helps make muscles move - not only the muscles that carry us when we walk, but also the heart, which is a large muscle.
Did you know that pineapple and mango have enzymes that not only help tenderize meat but also aid in digestion? Bromelain and papain, respectively, break down protein, making digestion of some proteins easier. Use them on tough cuts of meat as a natural tenderizer.
Did you know that oranges are full of B-vitamins? These B-vitamins help to extract the energy from the foods we eat. Think of an 8-ounce cup of orange juice as a natural energy drink!
Lastly, did you know that according to the 2015 Dietary Guidelines for Americans, nearly 75 percent of Americans do not get the recommended amount of fruit each day? Nearly all of those who did not meet the recommended amounts per day were over the age of 8. Let tropical fruits add variety to your diet and bring you closer to your goal of two to three servings of fruit each day.
Including tropical fruits in vinaigrettes, salads and desserts can take an old recipe from boring and bland to new and fresh, and nutrition from lacking to packed with vitamins, minerals and antioxidants. It's a wonderful time of year for tropical fruit!
Lindsey Koelling is the registered and licensed dietitian for the Jefferson City Hy-Vee. She is passionate about health and helping others incorporate healthy eating as part of their everyday lives.
Tropical Chicken Skewers
Serves 6 (about 2 skewers each).
Ingredients:
cup Newman's Own sesame ginger dressing
2 Tablespoons soy sauce
1 Tablespoon garlic powder
6 chicken breasts, cut into 2-inch cubes
1 red bell pepper, cut into 1-inch pieces
1 whole pineapple, cut into 1-inch chunks
2 green bell peppers, cut into 1-inch pieces
Basting sauce: cup soy sauce, cup Thai sweet red chili sauce and cup olive oil
Directions: Mix sesame ginger dressing, soy sauce and garlic powder; pour over chicken in a resealable plastic bag. Place in refrigerator for 30 minutes to overnight. Skewer red pepper, chicken, pineapple and green pepper. Grill for 15-20 minutes or until done. Rotate for even cooking. Baste with basting sauce during last five minutes. For basting sauce, combine cup soy sauce, cup Thai sweet red chili sauce and cup olive oil.
Nutrition per serving: 310 calories, 9 grams fat, 1.5 grams saturated fat, 75 milligrams cholesterol, 1330 milligrams sodium, 30 grams carbohydrate, 3 grams fiber, 22 grams sugar, 28 grams protein.
Source: Hy-Vee Seasons Summer 2012.